The Zottman Preacher Curl is an effective exercise for targeting the biceps muscles. It involves holding a dumbbell in each hand and placing the upper arms on top of a preacher bench or an incline bench. The elbows should be flexed and the palms should be facing down. The exercise involves lowering the dumbbells, rotating the wrists so that the palms are facing up, and then curling the weights up until the biceps are contracted and the dumbbells are at shoulder height. Finally, the wrists should be rotated again so that the palms are facing down. This exercise can be repeated for the recommended amount of repetitions to achieve the desired results.
To incorporate the Zottman Preacher Curl into your workouts, you can follow these steps:
1. Begin by grabbing a dumbbell in each hand and positioning yourself on a preacher bench or an incline bench. Place your upper arms on top of the bench, ensuring that your elbows are flexed and the dumbbells are held at shoulder height. Your palms should be facing down, which will be your starting position.
2. Inhale as you slowly lower the dumbbells, keeping your palms facing down, until your upper arms are fully extended and your biceps are fully stretched. This is the eccentric phase of the exercise.
3. Once you reach the bottom of the movement, rotate your wrists so that your palms are facing up. This movement will activate different muscles in your forearms and provide a greater challenge to your biceps.
4. Exhale as you use your biceps to curl the weights back up until they are fully contracted and the dumbbells are at shoulder height. Make sure to bring your small finger higher than your thumb to ensure a full contraction of the biceps.
5. Squeeze your biceps hard for a second at the contracted position. This will maximize the activation of your biceps muscles and enhance their growth.
6. Finally, rotate your wrists again so that your palms are facing down. This completes one repetition of the Zottman Preacher Curl.
7. Repeat the exercise for the recommended number of repetitions to effectively target and stimulate